Tani waxay ku dhajisaa maraq shaaha laga sameeyey maraq badan oo ah kiniin koowaad ah ama maraq qado ah. Maraq laga sameeyey maraq laga sameeyay digirta ubbuurta ilmaha, budada curry, maraq digaag, iyo kareem, oo ay weheliyaan basil iyo basasha cagaaran. Duufaan oo ah basbaas cas oo la dubay ama labeen dhanaan ayaa ka dhigaya maraq dhadhan fiican leh. Raadinta siyaabo badan oo aad ugu raaxaysato digirta lima?
Waxa aad u Baahantahay
- 2 koob oo maraq digaag ah
- 2 koob oo digo ah oo la kariyey
- 3 basasha cagaaran (dhuuban jarjaran)
- 2 qaado oo sabdo ah
- 1/2 qaado shaah curry
- 1/4 qaado shiilan oo caleenta qallalan
- 1/2 koob oo ah nus nus ama kareem
- Ikhtiyaari: basbaaska cas ee saliidda la dubay ama labeen dhanaan
Sida loo sameeyo
- Bakhaar dhexdhexaad ah, isku darka maraq digaag, digirta qashinka, basal cagaaran, subagga, budada curry, iyo basil. Isku kiri kari; yareyso kulaylka, dabool, oo isku kari ilaa 20 daqiiqo.
- Qabooji marrar yar oo maraq ah, ka dibna ku dhaji qaybaha kalluumeysiga qasacadeysan ilaa inta la siman yahay. Ku noqo duufaan. Ku walaaq caano ama kareem iyo kuleylka.
- Xadid qadar yar oo ah basbaas cas ama saliid labeen ah oo maraq ah ka hor inta aanad u adeegin, haddii loo baahdo.
Waxay u adeegtaa 4
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 272 |
| Total Fat | 10 g |
| Fatuurad la ruxay | 6 g |
| Fat | 3 g |
| Kolestarool | 26 mg |
| Sodium | 390 mg |
| Carbohydrateska | 35 g |
| Fiber diirran | 10 g |
| Protein | 13 g |